Overcoming Sleepless Nights With Psoriasis

Are you an insomniac?I’ve battled with insomnia off and on since childhood.There are many causes, including the irritation and itchiness of psoriasis.When I’m lying there in bed at 2 a.m., or I’m up and about watching late night (or it is early morning!?) television hoping to get groggy, I also start to stress about not getting enough sleep.Then I start to worry about how awful I’ll feel the coming morning, if that’s going to affect my psoriasis, or if I’ll be irritable.

Getting a good night’s sleep is important. It can sharpen your focus, give you more energy, and even help you ward off the common cold. But did you know that it can affect your long-term health, too?

A recent study in the European Heart Journal suggests that people who regularly get fewer than 6 hours of sleep a night are at an increased risk for cardiac problems, including heart attack and stroke. In fact, sleep-deprived study participants were 15 percent more likely to have a stroke. And more and more people are cutting back on their shut-eye in order to meet the daily challenges of life and work.

To help protect your health, try these tips and aim for 7 hours of sleep each night.

Set a regular time each night for powering down your computer, putting away your smartphone, and turning off your TV.

Before bed, make time for a quiet activity, such as writing in a journal, reading, meditation, or taking a bath.

Create ahealthy sleep environment.

Go to bed at the same time every night and wake up at the same time every morning — even on weekends.

Recent studies also show that those with psoriasis have an increased risk for heart disease, obesity, etc.Now I learn that if I can’t sleep because of psoriasis that my risk for cardiac problems or stroke are increased even more.And if I dwell on that too much, I know I won’t be able to sleep!

I read another book for a class called Adrenaline and Stress by Dr. Archibald D. Hart (psychology professor at Fuller Seminary) where he links elevated adrenaline as one cause for sleeplessness (p. 156).His “rules” for better sleep include lowering that adrenaline before bedtime. The ones that particularly help me include not doing any activities to raise excitement levels, including strenuous exercise, not doing any work before bedtime, and avoiding caffeine altogether. In addition, I use moisturizers and anti-itch oils in the evening to reduce the irritation and itchiness on my skin. I also have started some breathing relaxation exercises to calm my body and mind down, especially when I fear my psoriasis getting worse or the physical discomfort is getting to me. I think this lowering adrenaline levels will be key to my ability to sleep with psoriasis.

In the Kaiser e-newsletter is a link to an online management program for conditions such as insomnia, depression, chronic conditions, pain, etc.I’m a guy so it’s hard to ask for help, but I’m at a point where I will check those out on their website.

How well do you sleep at night?Does your psoriasis affect your sleep?What methods help you sleep better?

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ABOUT THE AUTHOR

Howard Chang

Rev. Howard Chang has lived with severe psoriasis and eczema for more than 35 years, since childhood. In addition to actively blogging and tweeting about skin-related concerns, he volunteers for the National...read more